Comparing Nutrients in 5 ounces Tofu, extra firm, prepared with nigari VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.06% 118kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.46g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.3% 1.67g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.4% 1g	3.6% 2.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	16% 6.1g	38g per day for Men 19-50 years
Protein	25.3% 14g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.14% 0.34mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	21.3% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36% 2.9mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	10.4% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.5% 157mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tofu, extra firm, prepared with nigari vs Canned Kidney Beans:

• Tofu, extra firm, prepared with nigari has 6.1 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B3, 4 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Tofu, extra firm, prepared with nigari as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Tofu, extra firm, prepared with nigari vs Canned Kidney Beans:

• Tofu, extra firm, prepared with nigari has 8.3 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 1.2 times more Phosphorus, 14.4 times more Selenium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Potassium and 74 times more Sodium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned All Types Kidney Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tofu, extra firm, prepared with nigari has 8.8 times more Fat, 6.5 times more Saturated Fat, 3.2 times more Omega 3, 22.5 times more Omega 6 and 1.9 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12.3 times more Carbohydrate, 2.6 times more Sugars and 4.3 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Canned All Types Kidney Beans have similar amounts of Energy per 5 oz.
• Both Tofu, extra firm, prepared with nigari as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.